Plate with low FODMAP chimichurri chicken and oven fries.

What we love about this easy low FODMAP dinner

When you are a beginner on the Low FODMAP diet, finding a "fakeaway" style meal that feels indulgent but safe is a game-changer. Most Chimichurri recipes are loaded with raw garlic cloves, which are a major IBS trigger. This version uses a clever blend of garlic-infused oil and smoked paprika to provide that signature Argentinian kick without the bloat.

Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.

Minimal Washing Up: As a traybake, this meal is designed for efficiency. Everything cooks on one tray, making it the perfect stress-free weeknight dinner for the whole family.

Why it’s an IBS Friendly Recipe

Infusion Logic: We use garlic-infused olive oil. This allows you to enjoy the aromatic depth of garlic because the fructans (the trigger) are not oil-soluble, making the oil 100% low FODMAP.

Chilli Control: Capsaicin can be an irritant for some people with sensitive guts. This recipe makes the red chilli optional, allowing you to tailor the heat to your personal tolerance level.

Vinegar & Acid: Red wine vinegar is naturally low FODMAP. It provides the acidity needed to tenderise the chicken and cut through the richness of the oil without needing high-fructose citrus juices.

Smoked Paprika: A fantastic low FODMAP way to add a "charred" grill flavour even when cooking in a standard fan oven.

Chimichurri Chicken & Fries Low FODMAP Ingredients

Serves: 4

Total Time: 30 minutes

Difficulty: Easy

6 tbsp Olive Oil
2 tbsp Garlic-infused Olive Oil
2 tbsp Red wine vinegar
0.5 bunch Fresh Parsley
1 Red Chilli (optional)
1 tsp Dried Oregano
1 tsp Smoked Paprika
1 tsp Salt
4 Chicken Breasts
600g Frozen Chips (Fries)
200g Leafy Salad

Step By Step Instructions

1.Preheat your oven to 200°C (180°C Fan / 400°F / Gas 6).

2. Pick the parsley leaves (discard the stalks) and chop them very finely. Place in a small bowl.

3. Deseed the red chilli (if using), dice it very finely, and add it to the bowl.

4. Add both olive oils, red wine vinegar, salt, smoked paprika, and oregano. Mix well and set aside.

5. Option A (Skewers): Chop chicken into bite-sized pieces, toss in a bowl with half the dressing, and thread onto skewers.

6. Option B (Steaks): Flatten chicken breasts with a rolling pin until an even thickness is achieved. Place on an oven tray and spoon over half the dressing.

7. Arrange the chicken and the frozen chips on the oven tray in a single layer.

8. Cook for 20-25 minutes until the chicken is golden and cooked through, and the chips are crisp.

9. Plate the chicken and chips, spoon over the remaining fresh chimichurri dressing, and serve with a fresh leafy salad.

For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.

Frequently asked Low FODMAP Questions

Generally, yes! Plain frozen chips are usually just potato and oil. However, always check the ingredients for "onion powder" or "garlic powder" which are sometimes used in seasoned varieties.
Yes. Chimichurri is traditionally served with steak. Simply swap the chicken for a lean cut of beef and adjust your cooking time accordingly.